Recover – 5-Min Nervous System Breathwork Reset

Focus: Breathe to Reset

In just five minutes, this simple breathwork practice can help shift your nervous system from “go-go-go” to rest and regulate mode.

Whether you're coming off a workout, a stressful day, or you just feel stuck in your head—this breath pattern gently activates your vagus nerve, improves heart rate variability (HRV), and helps your body move out of survival mode.

No special tools. No fancy techniques. Just your breath, your body, and a few quiet minutes.

Format:

• Time: 5 minutes

• Style: Guided nasal breathing with an extended exhale

• Focus: Downregulation, parasympathetic activation, calm alertness

What to Expect:

We’ll use the following rhythm:
Inhale 4 | Hold 2 | Exhale 6–8

This breath pattern helps:

• Lower heart rate and blood pressure

• Stimulate your vagus nerve (which boosts HRV)

• Create a sense of grounded calm and control

• Train your body to respond to stress with flexibility—not reactivity

How to Set Up:

• Find a comfortable seat or lie down

• Support your head and knees if needed

• Close your eyes or soften your gaze

• Place one hand on your belly if you’d like to feel your breath

You can repeat this daily, after workouts, or any time your system feels "on edge."

Need guidance? Watch the quick video here.

Coach’s Note:

This is the practice that changed my relationship with recovery.
It’s not about forcing calm—it’s about reminding your body what calm feels like.
Come back to this whenever you need to reconnect, re-center, and breathe yourself back home.

Safety Disclaimer

This session is not a substitute for medical advice. If you feel lightheaded, anxious, or short of breath, pause the practice and return to normal breathing. As always, honor your body’s limits and work at your own pace.